Why middle-aged indian people tend to have fat belly?
1. Genetics and Body Composition
South Asians (including Indians) have a genetic predisposition to:
Store more visceral fat (fat around internal organs) even at lower BMI.
Have a “thin-fat” phenotype — appearing thin externally but carrying high body fat, especially around the belly.
Be more insulin resistant, increasing fat storage in the abdomen.
2. Dietary Habits （吃的高碳水，高糖，低蛋白）
High carbohydrate intake: Typical Indian diets (especially in north and central India) rely heavily on rice, roti (wheat), potatoes, and other starchy foods.
Low protein: Diets often lack adequate protein, which reduces satiety and muscle mass.
High sugar and oil: Processed snacks, sweets (mithai), and deep-fried foods are common.
Overeating during feasts: Cultural emphasis on large meals during social or religious events.
3. Sedentary Lifestyle
Desk jobs and long hours: Many middle-aged professionals do little physical work.
Low emphasis on fitness: Exercise is often not culturally prioritized, especially among older generations.
Transportation: Reliance on cars, bikes, or auto-rickshaws instead of walking or cycling.
4. Stress and Sleep
Work and family pressure: Middle age is a high-stress period due to financial, family, and career demands.
Chronic stress increases cortisol, a hormone that promotes belly fat.
Poor sleep: Irregular or insufficient sleep disrupts metabolism and appetite regulation.
5. Alcohol Consumption
Particularly in urban male populations, regular alcohol consumption (especially beer or spirits) contributes significantly to belly fat — hence the term “beer belly.”
6. Aging and Hormonal Changes
After 40, metabolism slows down.
In men, testosterone declines, reducing muscle mass and increasing fat.
In women, menopause leads to hormonal changes that promote central fat storage.
How to Reduce Belly Fat (Specifically for Indians):
Increase protein intake: Lentils, eggs, tofu, paneer, lean meats.
Cut down on refined carbs and sugar.
Regular exercise: mix of cardio and strength training.
昨天去了一家面店，叫了一碗牛骨汤。 端上来的汤，我看一点油水都没有，就问老板娘可不可以把汤里原有的牛油给我些。 不一会儿她递过来一小碗牛油，她说她曾经也生酮饮食，所以她知道这种吃法。
我问她: 现在为什么不生酮了呢? 她说，因为体重已经减少到了理想状态。
过了一会儿，老板过来，他说他就是生酮饮食，而且至今如此。 体重减了三十磅，身体轻松多了，而且脑子也更清晰。
楼下有说，长期不吃碳水，造成低血糖、脑子迷迷糊糊。 这只是"符合"网上一些"碳水禁不得"的传说。
本人曾经有这样的体验，为了控制体重，碳水不吃，只吃素菜和豆类。 体重是减少了，但3个月后，人就会所谓"神情恍忽"和不时"头皮发麻"的感觉。 真的，到了那一刻，就能真正体会到什么是"头皮发麻"。
我随后，每天加一只鸡蛋，三天以后，感觉就好多了。 然后每天两只鸡蛋，就不再有"头皮发麻"的感觉了。
我自己的结论: 过度减肥，导致身体蛋白质不足。
那么不吃碳水会不会造成低血糖? 我的观点是，只要没有糖(来自于碳水)的摄入，人体就不会快速升糖，因此不会造成大的血糖波动，也不会造成低血糖现象。
为什么楼下那位长期不吃碳水的怎么会有"低血糖"? 一是，因为自己"脑子迷迷糊糊"，自认为是低血糖。 二是，因为自己吃了水果，水果中含大量的糖份，依旧造成体内血糖波动。
有人说人体需要糖作为能量，不吃碳水就会缺能量，这个说法是不完整的。 如果人不直接吃糖(包括碳水和水果)，就会进入生酮状态，人体的能量便来源于蛋白质和脂肪。
通常一个人一天不吃米饭，饿的时候，会进入低糖。 严重的，如果在外面走路，可能会昏倒。但这时候只要补一颗糖即可缓过来。
但是一旦进入生酮状态，就跟换了一个人似的。人可以一天不吃食物，光喝水，也能有足够的能量保持一天的活动，包括体育锻炼，外出旅游，不会有昏倒的感觉。 能量来自于哪里? 人体的脂肪。 通常中年人都有小肚子，也就是脂肪肝，进入生酮状态后，人保持饥饿状态，就是在burn fat，去除脂肪肝。几个月后，小肚子便会明显缩小，甚至消除。
它对人的健康有许多好处: 包括血指标会变得更好，脑子更清晰，人的体形会明显变得年轻。
为什么生酮的人不多? 除了网上的所谓"碳水禁不得"的传闻，生酮的最大障碍是绝大多数人无法管住自己的嘴巴。 需要长期杜绝甜品，能做到的5%、甚至1%的人都不会做到。人要管住嘴巴，比戒烟还要难10倍。
每个人体质不同，吃不了生酮饮食那么高比例的脂肪也吃不下多少肉。
生酮饮食蛋白质也不能超过一定比例否则可以通过“糖异生”转化为葡萄糖从而脱酮。
选择哪种饮食结构，各自依据各自体质、血液指标、身体反应，，做出适合自己的选择和平衡。
吃了一口，如果不加控制，会去吃第二口，第三口，直到吃完为止。
若没有甜味，就不容易这么一直吃下去
如果能做到摄入控制这一点，什么饮食都无所谓。老祖宗说的吃饭七分饱，肯定胖不起来。我通过减少热量，均衡饮食也减重成功。
关键在于控制卡路里
通常含糖的东西，比如奶茶，蛋糕很容易一下子吃很多。
但相比之下，肥肉无法吃得更多，很快会腻的
但几乎“撑不下”的碳水往往已是让人体胰岛素超重负荷
这个“好像”好像是网上看来的？
各种说法都有，但如果实践后再来评论应该更可信
印度人年轻时，普遍吃素吃碳水，营养不良，个子矮，人还瘦
但到过了三十岁，尽管吃很少肉（也就是很少肥肉），男的女的都挺着个大肚子。 是什么造成的？
很明显是碳水+糖水。
你所指的“印度人大肚子”缺少实证，根据这一网站，
https://en.wikipedia.org/wiki/List_of_countries_by_obesity_rate
印度人的肥胖率 8%
美国人的肥胖率 45%
我说的是喜欢吃碳水的印度中年人开始大肚子，你用总体肥胖率数据不合适。我也并没否认美国存在严重的肥胖问题。
看看Chatgpt的回答：
Why middle-aged indian people tend to have fat belly?
1. Genetics and Body CompositionSouth Asians (including Indians) have a genetic predisposition to:
Store more visceral fat (fat around internal organs) even at lower BMI.
Have a “thin-fat” phenotype — appearing thin externally but carrying high body fat, especially around the belly.
Be more insulin resistant, increasing fat storage in the abdomen.
2. Dietary Habits （吃的高碳水，高糖，低蛋白）High carbohydrate intake: Typical Indian diets (especially in north and central India) rely heavily on rice, roti (wheat), potatoes, and other starchy foods.
Low protein: Diets often lack adequate protein, which reduces satiety and muscle mass.
High sugar and oil: Processed snacks, sweets (mithai), and deep-fried foods are common.
Overeating during feasts: Cultural emphasis on large meals during social or religious events.
3. Sedentary LifestyleDesk jobs and long hours: Many middle-aged professionals do little physical work.
Low emphasis on fitness: Exercise is often not culturally prioritized, especially among older generations.
Transportation: Reliance on cars, bikes, or auto-rickshaws instead of walking or cycling.
4. Stress and SleepWork and family pressure: Middle age is a high-stress period due to financial, family, and career demands.
Chronic stress increases cortisol, a hormone that promotes belly fat.
Poor sleep: Irregular or insufficient sleep disrupts metabolism and appetite regulation.
5. Alcohol ConsumptionParticularly in urban male populations, regular alcohol consumption (especially beer or spirits) contributes significantly to belly fat — hence the term “beer belly.”
6. Aging and Hormonal ChangesAfter 40, metabolism slows down.
In men, testosterone declines, reducing muscle mass and increasing fat.
In women, menopause leads to hormonal changes that promote central fat storage.
How to Reduce Belly Fat (Specifically for Indians):Increase protein intake: Lentils, eggs, tofu, paneer, lean meats.
Cut down on refined carbs and sugar.
Regular exercise: mix of cardio and strength training.
Improve sleep and reduce stress.